1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 kick, 50 drill, 25 skulling
1:00 rest
No free, except where noted:
3 x 125 @ 2:15- 50 ra2 la2 free drill, 25 sit & spin back drill, 25 swim back (build), 25 kick on back FAST
3 x 75 @ 1:20- drill/kick/drill by 25's in primary stroke
9 x 50 swim/kick by 25's, desc 1-3's as follows:
1-3 primary stroke @ :45
4-6 4th best stroke @ :55
7-9 primary stroke @ 1:05
:30 rest, check HR
4 sets of:
3 x 50 kick choice @ :50 (Lane 1 @ :55)
2 x 1/2 pool sprints @ :30- choice
1 x 50 catchup free drill @ 1:00
No rest between sets, check HR after 4th set.
All free, except odd 100's @ 1:25 can be IM, back, swim/kick or free/primary stroke; 600-450-300 with shnorkels
9 x 100 @ 1:10 2 cruise (make interval), 1 @ mile pace
1 x 600 swim, desc the 200's 1-3 to about 85% effort
8 x 100 @ 1:25- odds are neg split, evens are at 1000 Goal Pace
1 x 450 swim, desc the 150's 1-3 to what you can, 3rd 150 should be juicy (about 95% effort)
6 x 100 @ 1:40 swim at 500 Goal Pace
1 x 300 swim all out gut-busting FAST
1:00 rest, check HR
Until 7:15 a.m., finish up with...
24 x 25 @ :40 with fins- the usual
Change strokes after every 4 x 25
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!
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